Tone Up and Lose Fat Routine
Routine will focus on toning up each muscle group and dropping bodyfat simultaneously.
Monday - Chest and Back
Warm up 5 minutes on elliptical machine and light stretching of upper body
incline machine bench press 4 sets x 15, 12, 10, 10 reps.
lat pulldowns 4 sets x 12 reps
flat bench dumbbell flyes 3 sets x 15 reps
one arm dumbbell rows 3 sets x 12 reps
decline hammer strength machine 3 sets x 12 reps
seated cable rows 3 sets x 12 reps
*cardio 30 minutes on elliptical, moderate intensity
Tuesday - Abs and Cardio
bicycle crunches 3 sets x 30-40 reps
ab crunch machine 3 sets x 20 reps
leg raises 3 sets x 20-25 reps
body bar twists 3 sets x 40 seconds
*cardio 35 minutes on treadmill on moderately intense level (4.0-5.0 speed)
Wednesday - Legs
5 minutes warm up on stationary bike and light stretching of lower body
leg extensions 4 sets x 15 reps
laying leg curls 4 sets x 12 reps
smith machine squats 3 sets x 20 reps
stiff legged deadlifts 3 sets x 15 reps
selectorized leg press 3 sets x 15 reps
standing leg curls 3 sets x 10 reps
seated calf raises super setted with no weight standing calf raises 3 round x 15 reps on each
*no cardio today
Thursday - Cardio 25 minutes on stair master, low intensity
Friday - Shoulders and Arms
5 minutes on elliptical and light stretching of upper body muscles
hammer strength shoulder press 3 sets x 12 reps
side laterals 3 sets x 12 reps
rear delt machine 3 sets x 10 reps
straight bar cable curls 3 sets x 10 reps
tricep pressdowns 3 sets x 12 reps
one arm dumbbell preacher curls 3 sets x 10 reps
dumbbell skull crushers 3 sets x 12 reps
seated dumbbell hammer curls on Swiss ball 2 sets x 15 reps
rope pressdowns 2 sets x 12 reps
**15 minutes interval training. 5 minute warm up then do 15 minutes of alternating one minute of low intensity work with one minute high intensity work.
Saturday-cross training. Do any physical activity you enjoy. Running, bike riding, roller blading, rock climbing etc.
**note rest 30-40 seconds between sets
***do active or partner assisted stretching after each workout.
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